Just 10 minutes to release what doesn’t serve—and anchor into what you can rely on. Today’s practice starts on your back to wake up the feet, hips, and core, then builds into steady standing balance work. Simple shapes, done with attention, so your strength actually shows up when you need it.
Timestamps
00:00 Release & anchor intention
00:13 Supine bridge + foot activation
01:22 Figure four + supine pigeon
02:13 Core engagement (knee to hand) + twist
03:03 Bridge + left side reset
04:06 Figure four + IT band stretch
05:07 Core activation + twist
05:32 Transition to all fours
05:41 Cat–cow → down dog
06:00 Ragdoll → roll to stand
06:21 Standing balance (knee lift + core press)
06:45 Figure four balance
07:03 Twist + leg extension
07:17 Switch sides
08:24 Chair → balance flow
09:03 Figure four chair → leg extension
10:15 Final balance + open
10:24 Close + reflection
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